Tuesday

AMRAP in 21min of:

 200m RUN

 20 In & Out Tire Flips

BROTHERHOOD!

Monday

Front Squats: 5-5-5-5-5

         then...

4 Rounds for TIME:

    5 Dips

  10 Pull-UPs

  20 Hollow Rocks

Say what you will about his character and poor choices...

However, there's no denying his persistence, work ethic and determination.

FUNday

In TEAMs of 2...
 Farmers Carry - Plank Relay
        then...
 Pull-UP - Hollow Hold mashup
        then...

Thursday

3 Attempts at each, HEAVIEST 1RM:

  BENCH PRESS

  BACK SQUAT

  DEADLIFT 

SCORE= Total of HEAVIEST lifts at each movement 

Wednesday

EMOM for 20min, alternate between:

  1min Bar Hang

  10 Toes-2-Bar

  1min Handstand Hold

  10 GHD Situps

  1min Squat Hold

Tuesday

4 Rounds for TIME of:

  500m ROW/Anchor RUN

  10 DB Snatches (70/50)

  10 Burpees 

Battle Cry 2

Monday

AMRAP in 20min of: 

   5 Pull-UPs

 10 Pushups 

 15 Squats